Japanese Centenarians Attributed to Consumption of Product Disdained by Russians
Natto, a traditional Japanese fermented soybean food, has been gaining attention for its numerous scientifically supported health benefits. Primarily, natto's probiotics, nutrient content, and a unique enzyme called nattokinase make it a powerful source of wellness, particularly linked to longevity.
Key Health Benefits of Natto
Improves Digestion and Gut Health
Natto contains live bacteria, particularly Bacillus subtilis, which survive stomach acid and colonize the gut. This robust probiotic supports healthy digestion and gut microbiota balance better than some other fermented foods like miso, which can lose probiotic potency when heated.
Supports Bone Health
Natto is one of the richest dietary sources of Vitamin K2 (menaquinone). Vitamin K2 is essential for calcium metabolism, directing calcium to bones and teeth while preventing arterial calcification. Habitual consumption of natto correlates with lower fracture rates and improved arterial flexibility, crucial factors in aging and longevity.
Lowers Cholesterol and Blood Pressure
The soy protein and bioactive compounds in natto help reduce oxidative stress, lowering blood cholesterol and systolic/diastolic blood pressure. The enzyme nattokinase also contributes by inhibiting the renin-angiotensin system (which regulates blood pressure) and improving endothelial function.
Heart Health and Reduced Risk of Atherosclerosis
Nattokinase is particularly important; it is a fibrinolytic enzyme that breaks down fibrin in blood clots, reducing thrombosis risk and arterial plaque buildup. Clinical studies found that a high dose of nattokinase (10,800 FU per day) reduced arterial plaque by 36% in older adults, with stronger effects in those with risk factors such as obesity and smoking. Furthermore, a 16-year Japanese cohort study showed natto consumption lowered heart disease-related death risk by 43%, suggesting natto contributes to cardiovascular longevity beyond other soybean foods.
Strengthens Immune Function
Packed with vitamins and antioxidants, natto may enhance immune system strength, although more research is needed for confirmation.
Scientific and Dietitian Recommendations
- Dietitians emphasize natto's role as a superfood, highlighting its dense nutritional profile—especially Vitamin K2 and probiotics—which are often under-consumed in Western diets. Its unique enzyme nattokinase positions natto as a functional food for cardiovascular health.
- Consuming natto regularly can be part of a balanced diet aiming to reduce heart disease risk, support bone health, and maintain gut microbial diversity.
- Given nattokinase's benefits are dose-dependent, supplements may be considered but whole food intake of natto is preferred for broader nutrient synergy.
Summary Table
| Health Aspect | Key Components/Mechanisms | Evidence Summary | |-------------------------|----------------------------------------------------|---------------------------------------------------| | Digestion & Gut Health | Probiotics (Bacillus subtilis), dietary fiber | Improves gut microbiome, survives gastric acid | | Bone Health | Vitamin K2 (menaquinone) | Promotes bone formation, reduces fracture risk | | Cardiovascular Health | Nattokinase enzyme, soy protein | Reduces blood clots, arterial plaque, lowers BP | | Cholesterol & Blood Pressure | Soy protein, nattokinase | Decreases cholesterol, lowers BP through enzyme action | | Immune System | Vitamins and antioxidants | Suggested to strengthen immunity, needs more research |
Important Caveats
- Most robust cardiovascular findings relate to nattokinase enzyme, linked specifically to fermented natto, not unfermented soy products.
- Probiotic effects depend on viable bacteria; heating natto may reduce benefits.
- While promising, some benefits need further large-scale human trials to confirm causality and dose recommendations comprehensively.
In summary, natto is a scientifically recognized functional food, especially valued for heart, bone, and gut health, contributing to potential healthspan and longevity benefits as supported by recent studies and dietitian guidance. The benefits of natto, validated by the longevity of the Japanese, deserve attention despite its unique properties. Some Russians have varied reactions to natto, ranging from rejection to curiosity, due to its unique properties, such as its viscosity and ammonia-like smell.
- natto's probiotics, particularly Bacillus subtilis, contribute to gut health by improving the gut microbiome and surviving gastric acid, providing a beneficial effect on digestion.
- Consuming natto regularly can help maintain heart health by reducing blood clots and arterial plaque buildup thanks to its unique enzyme nattokinase.
- The Vitamin K2 in natto plays a crucial role in promoting bone health, leading to a lower risk of fractures and improved arterial flexibility.
